pcgumban | 
07 24th, 2009| 
If you have a considerable amount of weight to lose – say 20 pounds or more – the task in front of you can seem very daunting. Is it any wonder that so many individuals try to put it off, or to refuse that the problem is as serious as it actually is? But studies show that being significantly obese carries with it a enormous health danger, so being in denial about weight problems is very risky – it can even be fatal.
Still, when you think about it in terms of a actual plan to lose weight, it can be very daunting indeed. One pound is just about 3,500 calories, and just thinking about how much training you would have to do to burn that much is exhausting. You can realize why people put it off, even though that has the potential of making the problem worse.
Maybe the most excellent advice, therefore, is this: Take it slow. Don’t try to lose the weight all at once, in particular if you have a lot of weight to lose. Instead, every week, commit to a small change in your lifestyle that takes you a little bit closer to your goal. For example, the first week you might decide to add some training to your daily regime. But if you don’t have the time or the energy to go to the gym and do a complete scale work out, don’t worry about it – you can still participate. Commit to going for a fifteen minute walk day by day after dinner – just fifteen minutes, just an easy walk, but you have to do it each day, rain or shine. It doesn’t sound like an ambitious plan – almost anyone can do it. The point is actually doing it, not just thinking about it.
The next week, you might choose to address the health of your diet, so you decide to eat fruit for a snack instead of the crackers or chips you might usually reach for. Again, it’s a small thing, just one modified snack a day. But again, if you do it daily, soon it will start to make a difference.
Here’s the trick, though. When you start implementing your second week’s change, keep doing what you committed to doing the first week. I mean, you might as well. You’re already used to it, and each of these changes, in and of themselves, are little and unproblematic. So during the second week, you’re walking on a daily basis and eating fruit. You’re well on your way. The third week, you may make your mind up to eat a bit less. Here’s an easy way to do it – for any food that you would generally eat, take away a quarter of it. So, fill your plate and then take off a quarter of the food and put it in a Tupperware container for later, or acquire a slice of pizza at lunch but tear off a quarter. Throw it away, or, if that offends your moral sense, put it out for the homeless. Or get a doggie bag, if you’re in a restaurant. Of course, if there’s an actual dog around, you can feed it your excess food. Then go on to enjoy the rest of the meal or snack, regardless of what it is. Fruits and vegetables are exempt from this process, by the way – they don’t need to be ‘quartered’.
It is usually at this point, around the three-week mark, that individuals start noticing a change in the way their clothes fit. Weight loss is starting to kick in, and it will only go faster during the coming weeks. We don’t suggest that you weigh yourself, however. Save that for the end, and you’ll be amazed. In the meantime, enjoy how various your lifestyle changes are making you look and feel. Keep accumulating them.
Here are some more thoughts for incremental changes: During the fourth week, you might want to quit fried foods, if they are something you usually eat. Or you might want to walk instead of taking the elevator, or park three blocks away from home or the office and walk the remainder. The point is that it all adds up. You don’t need to make big changes in your lifestyle – over time, the little ones an make a huge difference.
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